For Lymphatic Drainage (1-4 times per week): Starting with the upper half of the body, apply light to medium pressure just under the collar bone and then roll in a short stroke upwards to just over the collar bone. On the arms, move in long strokes upwards from the elbows, aiming for the armpits. Roll over each area 3-4 times. For the lower half of the body, start by pressing into the groin area on each side of the body and slightly wiggle the roller from side to side. On the legs, roll from the feet up to the knees and then the knees up to the groin. On the backs of the legs, roll upwards from the knees over the backs of the thighs and then around the hips to the groin. For Muscle Release (as frequently as desired): Using a combination of long and short firm strokes on the affected areas, gently move the roller in a back and forth motion, intermittently holding it in place while adding additional pressure with a slight wiggling motion. Repeat on each area as desired, as frequently as desired.